Mukati
«Akanyarara mhondi", Kana"mhondi yakanyarara“. Kwete kare kare, vanachiremba vakadaidza zita iri kuti chirwere chakakurumbira uye chichiita sechisingakuvadzi - hypertension or cheBP… Uye nechikonzero chakanaka. Mushure mezvose, inenge isina zviratidzo zviri pachena, uye inopfuurira zvisingaite. Ingori kuti rimwe zuva munhu anouya kuzoona chiremba uye vanoongorora matambudziko ehurongwa hwemwoyo. Uye mushure meizvozvo, mazana emifungo anotanga kuzadza mumusoro wake - sei, kupi, nei ... Uye mhinduro dzadzo dziri pamusoro.
Simba uye kumanikidza
Mukutaura, kumanikidza kumanikidza kunoitika uye kwese. Munhu anopinda mune inonetsa mamiriro, anoita akaoma kurovedza muviri, anotanga kunetseka - uye kumanikidzwa kwake kunokwira. Paanozorora kana kukotsira, zvinodzikira.
Nekudaro, pane zvinhu zvakasiyana siyana, zvechibereko kana zvemuviri, izvo zvinowedzera njodzi yekubatwa neBP. Kazhinji kazhinji, iko kuberekwa uye kufutisa. Uyezve, hapana chikonzero chekutaura nezvekuti ndeupi wavo ane ngozi. Muchokwadi, zvakashata zvese kana munhu akafanirwa nechirwere chaicho, uye kana achingotambura nehuremu hwakawandisa. Kuwedzera mutoro pamoyo, kusagadzikana kweiyo yemoyo system, yakawedzera vascular toni, kuoneka kwecholesterol plaques, kunetseka mukuyerera kweropa uye kunyangwe ischemia… Rondedzero yematambudziko inosanganisirwa nekurema kunenge kusingaperi.
Tinorapwa nemazvo
Zvidzidzo zvakaitwa muna Nyamavhuvhu 2011 zvakaratidza kuti mishonga yehypertension, senge chero mumwe mushonga, ine huwandu hwemhedzisiro. Izvo zvakajairika ndeyekusungirwa kudzikisira kweropa kana uchivatora. Kunyangwe kana panguva ino kumanikidza kwakatodzokera pane zvakajairwa. Asi piritsi rakatorwa. Izvi zvinoreva kuti mhedzisiro haizo kunonoka kuuya.
Zvisinei, izvi hazvisizvo nezvikafu. Basa ravo rakakosha ndere kuona kudyiwa kwezvinhu zvakadaro mumuviri izvo zvinobatsira kuti zvishande nemazvo, kusanganisira kudzikisa kumanikidza, kana zvichidikanwa, kana, nekupesana, kuwedzera.
Munguva pfupi yapfuura, masayendisiti mazhinji akatanga kugadzira menyu yakakosha yevarwere vane chirwere cheBP. Uyezve, vazhinji vacho vanopokana kuti chero chigadzirwa chimwe chete hachikwanise kugadzirisa dambudziko reBP. Asi kusangana kwavo kwakanyanya.
Iri ndiro izwi pfupi "DASH"…
Musanganiswa wakakurumbira uye unoshanda wezvikafu zvekudzikisa BP. Wakaumba hwaro hwechikafu chinonzi "kamutsetse“, Kana Zvokudya Zvokudya Zvokumanikidza Kuwedzera Kuwedzera Kwakawanda - hutano nzira yekurapwa neBP.
Chirevo chayo chikuru ndechokubvisa zvokudya zvine mafuta akawanda uye cholesterol muzvokudya. Uyezve, kuomerera pazviri, zvinodikanwa kuti usiye zvachose chikafu chine munyu wakawandisa uye zvigadzirwa zvakapedzwa. Zvakanaka, uye, hongu, wedzera mamwe mavhitaminzi, magnesium uye potassium mukudya kwako. Nenzira, mazambiringa akaomeswa, mbeu, matomatisi, mbatatisi, mabhanana, nzungu ndiwo manyuko e potassium. Magnesium inowanikwa mu broccoli, sipinashi, oyster, zviyo uye nyemba. Zvakanaka, kune mavhitaminzi mumiriwo nemichero.
Pamusoro 7 zvigadzirwa zvekudzikisa ropa
Kugadzira iyo yakatsanangurwa pamusoro peDASH yekudya, vezvekudya vakaratidza zvigadzirwa zvakati wandei, mhedzisiro yacho mukurwisa hypertension ichiri kuoneka. Izvo:
Celery. Inobatsira kurwisa zvese BP uye kufutisa. Uye zvese nekuti ine chinhu chakakosha - 3-N-butyl-phthalide. Iyo inoderedza BP uye inogadzirisa kuyerera kweropa.
Mukaka wakapfava. Iyo inopa calcium uye vhitamini D. Ongororo ichangoburwa nemasayendisiti kubva kuYunivhesiti yeMichigan yakaratidza kuti vanhu vanotambura nekushomeka kwecalcium vari panjodzi yekukura chirwere ichi kupfuura vamwe.
Garlic. Izvi zvinongova vanamwari vevarwere. Inoderedza mwero wecholesterol muropa, izvo zvinomutsa kuwedzera kweropa.
Chokoreti yakasviba. Magazini yevhiki nevhiki yepasi rose yemishonga "JAMA" munguva pfupi yapfuura yakaburitsa chinyorwa zvinoenderana nekuti kunwa zvine mwero zuva nezuva chocolate yakasviba kunodzivirira BP.
Hove. Iyo omega-3 polyunsaturated fatty acids iyo ine, pakati pezvimwe zvinhu, inoita basa rakakura mukugadzirisa kweBP. Chinhu chikuru ndechokupa mackerel kana salmon, kuibika, kuipisa kana kuikora.
Beet. Muna 2008, bepanhau reHypertension rakaburitsa mhedzisiro inonakidza yekutsvagisa yakaratidza kuti makapu maviri chete ebeetroot muto anogona kudzikisa BP nemapoinzi angangoita gumi. Uyezve, mhedzisiro yacho inogara kusvika maawa makumi maviri nemana. Izvi zvinodaro nekuti pane chinhu chiri mumabheet chinowedzera huwandu hwenitric oxide mumuviri. Uye izvo, zvakare, zvinodzora kunetsekana mumitsipa yeropa uye kunodzikisa BP.
Chinwiwa cheranjisi. Kuderedza kumanikidza, magirazi maviri chete pazuva anokwana.
Pamusoro pezvo, Dr. Luis Ignarro, anozivikanwa nezvezvemishonga uye akahwina Mubayiro weNobel munaMedicine muna 2008, akanyora kuti pahypertension “zvakakosha kudya chikafu chakapfuma muL-Arginine neL-citrulline. Izvi zvinhu zvinowanikwa mumaamondi, mavise, nzungu, soya uye walnuts. Chinangwa chavo chikuru ndechekuchenesa tsinga. "
Ndezvipi zvimwe zvaungaita kuti udzikise kuwedzera kweropa rako
Pakutanga, iwe unofanirwa kusabvisa zvigadzirwa zvinomutsa kuwedzera kwayo. Kune matatu chete ayo:
- Chikafu chekutenga… Chaizvoizvo, zvine chikafu chine munyu, chinotapira, kana chine mafuta. Kushandiswa kwaro kunotungamira kuneta, kushaya simba uye neBP.
- Doro… Zvinokuvadza pachiropa uye kuwedzera kwehuremu hwemahara radicals mumuviri zvinopihwa kunyangwe nekushandisa zvine mwero. Nekuda kweizvozvo, malfunctions emoyo wemasisitimu uye nekukurumidza kuwedzera mukumanikidza.
- Zvinwiwa zvine caffeine… Dzinoita pamutumbi sechinhu chinosimudzira uye chinomhanyisa kurova kwemwoyo uye kurova kwemwoyo.
Chechipiri, rega kuputa, sezvo chikakananda chiri chimwe chete chinokurudzira.
Chechitatu, famba zvakanyanya mumhepo nyowani. Kunyanya mushure mekushanda nesimba mazuva. Kufamba kwakadai kwakanakira kuzorora uye kugadzirisa mamiriro akawandisa emuviri.
Chechina, kunyemwerera kazhinji, teerera kumumhanzi wako waunofarira, ona ako mafirimu aunofarira uye funga zvakanaka.
Makore akati wandei apfuura zvakayedzwa zvakaedzwa kuti "hosha dzese kubva kumusoro", Kana zvirinani kubva kune mifungo inopinda maari. Munhu haazive kwekuenda muhupenyu - uye makumbo ake anorwadza, kana kutoramba. Anozvishora asingazive - uye anogara achishungurudzika. Kwenguva yakareba, haarase kunze kwehasha dzemukati dzakaunganidzwa - uye anotambura neBP ...
Rangarira izvi. Uye gara uine hutano!
Isu takaunganidza akakosha mapoinzi nezve kudya kwakaringana kudzikisa BP uye tinofara kana iwe ukagovana pikicha pasocial network kana blog, ine chinongedzo kune ino peji.